Dan John 40 Day Workout Again
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Easy Force and the twoscore-Twenty-four hour period Workout
Dan John's signature in my copy of "Intervention."
I'm a sucker for plug-and-play strength programs where I just show upward in my ain home gym and do the workout every bit written on the page. Dan John has a groovy program that Pavel Tsatsouline gave him years agone chosen "The 40-Twenty-four hours Workout." It's basically the same 5 movements washed for 40 consecutive workouts, varying the load and intensity from conditioning to workout.
Dan'due south site has a complete explanation if yous desire more of the nuts and bolts. Earlier this year, an enterprising follower of Dan's named Eric Tiarks made a research projection out of it. Eric took a scientific approach to the load and intensity, taking much of the variability and guesswork out of it, making information technology even more than plug-and-play than the original version. My kind of thinking.
My 31-24-hour interval Plan
When I was trying to get in shape for a trip to Jamaica last April, I started this version in early March and followed it for 31 workouts over six weeks. I'd been wishy washy on what program to follow to best go in shape for the trip and wasted a few weeks existence indecisive. Should I practise Power to the People again, or try Simple & Sinister? Or how about combining the two with treadmill cardio in the morning? I ran the idea by Dan on his forum and he didn't exactly discourage me, just said I'd better have a large tin can of Alpo ready to eat if I didn't follow through on it. I don't particularly intendance for Alpo and knew that was Dan's way of telling me to just do ane thing and stop beingness an idiot.
I printed out the PDF version of Eric'due south paper and plugged my numbers into an Excel spreadsheet, planning out my first two weeks (10 days) of workouts. Figured I'd endeavor it out for those two weeks after work and adjust from at that place. I'd too exercise LISS (low-intensity steady-state) cardio for about 30 minutes in the forenoon using Phil Maffetone's 180 heart rate formula.
The all-time thing I discovered about these workouts was that they just took virtually 30 minutes each solar day and and so I was able to exercise them Monday, Tuesday, Wednesday, skip Thursday, and and so do Friday and Saturday. And so the next calendar week I'd do every 24-hour interval from Tuesday to Saturday. I was doing a low-carb steak & eggs nutrition at the fourth dimension with carb-ups on Wednesdays and Saturdays so that schedule worked best with the heavier days of the plan.
After the first two weeks, I took Dominicus afternoon to program out the numbers for the next two weeks and followed the same format and diet. I was getting slap-up results during my weekly Friday morning weight and measurements sessions, losing body fat while keeping my weight pretty stable around 210 pounds.
Heading into my terminal 2-week block, I started to fade at the finish of the week and actually had to force myself to just do the workouts. I gave myself pep talks as soon as I got home from work and fabricated myself change directly into my workout dress, head downstairs, and not pass Become! "In xxx minutes," I'd say to myself, "yous'll exist washed. So just become it done."
The results?
With Dan John at Burr Ridge Kettlebell Club, Feb 2014
I lost about two.5# and about 1-one/4″ off my waist, cutting my bodyfat from xiv.five% down to 12.5%. I looked cracking and felt great, especially since I no longer had any pain in my left shoulder from my idiot demote press moment but before Christmas.
Information technology was definitely an Easy Strength workout and the post-obit week I tested my i-rep maxes on squat, bench, and deadlift and added weight to all of them. It worked neat for me so I'd highly recommend Dan John's 40-Mean solar day Workout.
Source: http://homegymstrong.com/dan-johns-40-day-workout-my-results
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